Tips for coping with traumatic world news
Whether it’s a tragic accident, natural disaster, or violent event, we can be deeply impacted by hearing about traumatic events, even if we’re not directly affected.
In the wake of shocking news, many of us feel overwhelmed by the emotional weight of what we see and hear – particularly in a world of 24-hour news streaming and instant updates.
At Cruse, we often hear how breaking news of traumatic events can stir up painful memories, heighten anxiety, or lead to what’s known as collective grief — a shared experience of mourning when a tragedy touches a community, country, or even the world.
Why shocking news can affect us
Traumatic events in the news often involve sudden loss of life, disruption, and uncertainty. These are all things that can be particularly hard to process. You might feel a sense of helplessness, tearful or numb. Sometimes you might experience flashbacks to your own grief or past trauma or physical symptoms.
These reactions are normal, especially when we are bombarded with graphic headlines or upsetting imagery, often when we are not prepared.
How to protect your mental health during traumatic news events
When the news feels overwhelming, here are a few tips on ways to look after yourself:
-
Limit media exposure
It is OK, and sometimes necessary, to take a step away from your TV screen, radio or phone. Avoid doomscrolling or clicking on every update and consider news sources you trust.
-
Set controls on your social media
Graphic content, such as images or videos, can replay in our minds long after we’ve seen them. Consider unfollowing accounts that share distressing content without warnings, mute certain hashtags/keywords and turn off autoplay settings for videos. It’s difficult to protect yourself fully online, but there are steps to take to limit unwanted content. If these don’t help, take a screen break. We can feel obligated to keep up with news updates, but it’s equally important to realise when something is impacting our own wellbeing negatively.
-
Recognise your triggers
If you’ve experienced traumatic loss before, news stories may bring that pain to the surface. Be gentle with yourself. These feelings are reminders of painful times. We often remember where we were, what we were doing and how we felt when news broke of traumatic events and this is because they can affect us for many years to come. When we hear of an incident, we can be reminded of these past world events, or events in our own lives.
-
Talk to someone you trust
It can be helpful to name what you are feeling (sadness, anger, confusion, guilt). Reach out to people you trust, and talk about the way you feel to make sense of it together.
-
Prioritise your wellbeing
Make sure you are prioritising self-care and considering your own feelings. Some self-care techniques include deep breathing, sticking to routine, fresh air or exercise, connecting with others or resting.
-
Seek additional support
If you find that you are experiencing problems that are persisting, such as not being able to sleep or eat, not being able to find motivation, experiencing low mood, or perhaps anxiety that persists, please do reach out for support. This can be through Cruse or other supportive organisations, or speak with your GP.
Grief – personal and collective – is valid. If you’re feeling shaken after recent news coverage, you are not alone.
For information and support about the Air India flight incident, visit Air India Flight Incident – Cruse Bereavement Support. To learn more about traumatic loss, visit Traumatic Grief | Cruse Bereavement Support